Transform Your Triathlon Core in 12 weeks
Join this popular program and see the improvement you can make to your core strength in under 3 months!

  • Improve your core and tri specific muscle strength
  • Improve your swim, bike and run performance
  • Be a stronger more durable triathlete in 2018

Improve your core strength

The course develops your core strength by teaching you core specific exercises that are focused on holding good alignment and form. By holding the right postures and form when doing these exercises, you will fire up your core muscles to new levels. Fire up you core enough and you will feel stronger and ultimately move faster and use less energy in the process.

 Improve your triathlon specific muscle strength

The course develops triathlon specific muscle strength by progressively overloading your body in 4 week blocks.  The objective is to build stronger muscles in your upper and lower body, with your improving core strength connecting the two.  This will enable your body to work more effectively as one entity.

Performance, stronger and more durable

Once your strength and technique has got a head start in the first block, the course sessions will progress, both in volume and intensity. All designed to make to faster, stronger and importantly - more durable.  Remember from as early as aged 35 we can start to lose muscle fibres. Strength training is absolutely essential and key to slowing and minimise this loss .

Get a stronger core this year

Use the next 12 weeks to Transform your Triathlon Core and become a stronger swimmer, cyclist and runner.

Make a change.  Don't waste these 12 weeks!  Use the time you have AND this course to make a change! 

REFUND GUARANTEE:   if you don't think it will work for you we will give you your money back if you tell us within 30 days!

Is this for me?

This program is for triathletes that wish to improve their core and triathlon specific muscle strength.  You will have 3 central strength sessions to complete each week as well as some short additional strength drills to do as part of some of your weekly swim, bike and run sessions.

You MUST be injury free to do this course. If unsure email:

There's always lots going on in the Facebook Group - find out who's finding it easy, who's finding it tough, motivate each other, share your stories and follow each others progress. 
Get easy access to coaches who will let you know how you're doing, give you encouragement and advice and answer any questions that you may have. 

How it works and what you get

Sessions by email

You will receive your sessions every 4 weeks by email as pdf files.  Check out what the emails look like here.


Bi-weekly emails that include HD video clips on what to do.  Take a look at an example video here.


No more guesswork! 4 structured sessions every week and monitoring every 4 weeks.
Take a look here.

You are not alone

Join our Facebook group of other Transformers!  Who will see the biggest improvement?

Swim stroke analysis

10% discount on Stroke Analysis Sessions at our Swim Stroke Clinic in Kent.

Coach hotlline!

Phone access to an experienced Physiotherapist and Level 3 BTF qualified coach to discuss progress and problems

Course Content

You will need:
1.  Normal gym kit (shorts, t-shirt, trainers)
2.  Resistance band / cord(s)
3.  Gym ball / Swiss ball
4.  Small hand weights / medicine ball



The first block is all about preparation, mastering technique, firing up muscles you might not be using that well and conditioning for more to come.

In this block we build the volume in each session and learn exercise progressions building on the first block. This will further challenge and stress your body and in doing so, stimulate muscle adaptations that will enhance your muscles ability to produce more power.



In Block 3, the intensity increases further and the exercises will demand more from you to hold form. Ensuring good muscle fatigue will keep up the adaptations and help you gain more usable strength in you swim, bike and run.

Who are coaches? is the leading coaching company in the UK, delivering swim, bike and run coaching via online training programs, training day camps, overseas camps and one-to-one sessions.  The highly qualified coaching team  includes former elite athletes such as Richard Jones and Andrea Whitcombe as well as GB Olympic coaches Dan Salcedo and Bill Black, experienced BTF coaches Liz Scott, Duncan Scott, Dean Hughes, Mike Redshaw, Thom Phillips and Ashleigh Ahlquist. has been providing coaching for athletes of all levels of fitness and ability from first time triathletes through to seasoned professionals and elite performers since 2008.  Visit for more details.

Mike Redshaw Senior Coach to Age Group and Iron distance triathletes.  Experienced physiotherapist with private practice and particular interest in running biomechanics,

Dr Liz Scott

BTF level 3 coach.  Coach to Age Group World and European Championship qualifying athletes.  Represented GB at Age Group World Championships. 

Andrea Whitcombe

Olympian and Commonwealth Games silver medallist on the track. 

Top 8 in 3 World Triathlon Championships - 4 podium placings in World Cups.  Now Welsh Academy coach, Welsh National 10k Champion.

Dan Salcedo Head Coach
Level 3 BTF Coach, former elite Ironman athlete.
Elite triathlete coach
Multiple Elite National Champion

Coaching Plans and Pricing


as one off payment
30 day money back guarantee

  • sessions by email as pdf
  • 3  x 40 min sessions per week
  • HD supporting videos
  • email support from qualified coaches
  • monitoring and motivation



  • sessions by email as pdf
  • full training plan
  • bike and run sessions
  • 12 week swim focus
    4 sessions per week
  • email support
    find out more